Mediterranean Bean Soup with Roasted Garlic
Prep time: 10min
Total time: 30min
Serves 8
1 head
garlic
2 tsp
pure olive oil
10 mL
1
onion, chopped
1 cup
white wine
250 mL
1 carton
chicken broth - 35% less sodium
900 mL
1 can
six bean blend, drained and rinsed
540 mL
2 tsp
chopped fresh thyme
10 mL
1 tsp
chopped fresh rosemary
5 mL
1/8 of the recipe
calories
130
fat
1 g
carbs
18 g
protein
6 g
Directions
-
Preheat oven to 450°F (220°C). Cut the top off whole garlic to expose cloves and place on a piece of foil. Drizzle with 1 tsp (5 mL) olive oil and wrap in foil. Roast until soft, about 25 min.
-
Heat remaining oil in a stock pot or large saucepan over medium-high heat. Add onions and sauté until lightly golden, about 4 min. Pour in wine and reduce by half. Add broth and beans and bring to a boil. Reduce heat, cover and simmer until beans are tender, about 15 min.
-
Squeeze out garlic and mash with a fork. Stir into soup along with half the thyme and rosemary. Ladle soup into bowls. Garnish each with remaining herbs.
Tip
One cup of this mixed bean blend will add 10 grams of fibre to your diet – that's a whopping 40% of your daily recommended intake.
